STRENGTH TRAINING for LONG-DISTANCE RUNNERS: Should You Be Lifting Weights?

If you’re training for a marathon, or just love logging long k’s, you’ve probably wondered at some point: Do I really need to be lifting weights too? Maybe you’ve heard it’ll make you stronger, faster, and more injury-resistant. Or possibly, you’ve heard the opposite, that it’ll bulk you up, slow you down, or mess with your endurance.

It’s a fair question, and honestly, one a lot of runners ask. So let’s clear things up. In this post, I’ll break down what strength training actually does for long-distance runners, whether it helps or hinders performance, and when (or if) you should fit it into your training plan.

Quick Look.

In a Nutshell:
Strength training helps long-distance runners build resilience, improve running efficiency, prevent injuries, and support long-term performance. It’s not about bulking up, it’s about becoming a stronger, more efficient runner.

Should runners lift weights?
Yes. Strength training 1–2 times per week can improve posture, endurance, running form, and injury resistance, without affecting your aerobic fitness.

What kind of strength training works best for runners?
Exercise like squats, deadlifts, lunges, and body weight exercises, done with moderate to heavy weight and low to moderate reps. Include some upper-body movements also to improve overall strength and balance.

Will lifting make me too bulky?
Not if you’re following a routine designed for runners. Unlike bodybuilding programs, runner-specific strength training uses lower reps and heavier weights to build strength, not size. Combined with regular running, it supports lean muscle tone and power, not bulk.

When should I avoid strength training?
During race week, after peak long runs, or when feeling overly fatigued or dealing with injury. Prioritise recovery in these moments.

Does strength work really help with pace and fatigue?
Absolutely. It improves running economy and endurance, it also helps you hold form when tired, meaning stronger finishes and better pacing over distance.

Want more details?
Keep reading for a full breakdown of exercises, strength workout timing, recovery tips, and mistakes to avoid. You’ll also find an extended FAQ section at the end of the post covering even more common questions from runners.

Common Myths and Misconceptions, and What the Science Says.

When you’re already running tens of kilometres each week, strength training might feel like overkill. After all, running is your main sport, shouldn’t all your energy go into building endurance, not muscle?

It’s a question a lot of runners wrestle with, especially as training distances ramp up. And the answer isn’t always black and white. So, let’s start by clearing up some of the most common myths and then looking at what the science actually says about lifting and long-distance performance.

Common myths and misconceptions.

• Lifting weights might make me bulky and therefore slow: Not true. Runners don’t, or shouldn’t, train like bodybuilders. When done right, strength training focuses on mobility, stability, and power, not muscle mass.
  It builds strength in the areas runners rely on most, like glutes, hamstrings, calves, and core, helping you maintain good form and build endurance capability.
• Strength training interferes with endurance performance: This can only happen if strength work is excessive or poorly timed. When integrated smartly, it actually complements your running by improving your form, joint support, and muscular endurance.
• You should only do high-rep, light-weight workouts to boost endurance: While that sounds logical, studies show that heavier strength training with lower reps, done with good form and proper rest, can actually improve running economy and help your muscles generate more power with less effort.
• Strength training is only necessary for elite or high-mileage runners: Not at all. In fact, newer or lower-mileage runners benefit as well. Strength work builds foundational stability, corrects imbalances, and helps prevent injuries, making it easier to build distance safely.

The science: How strength complements endurance.

It turns out strength training doesn’t just fit into your running plan, it can actively enhance your endurance performance.

Here’s what the research says:

• Improves Running Economy: Strength training helps your body use oxygen more efficiently at a given pace. That means you can hold your pace longer with less effort.
  A 2024 systematic review and meta-analysis published in Sports Medicine found that strength training significantly improved running economy in middle- and long-distance runners. Lighter-load and isometric training were much less effective.
• Boosts Stride Efficiency and Power Output: Stronger muscles produce more force with every stride, reduce ground contact time, and help maintain form as fatigue sets in.
  According to this 2022 study in Sports Medicine Open, heavier resistance training led to greater improvements in running economy and time-trial performance compared to lighter or plyometric-only training.
• Reduces Injury Risk: Strength training improves muscle balance, stabilises joints, and strengthens tendons and ligaments, all key to reducing the overuse injuries common in long-distance runners. For a more detailed look at common running injuries, take a look at our post here.
• Improves Fatigue Resistance Over Time: A program combining strength and endurance training led to significant improvements in running economy and physiological markers like VO₂max and ventilatory thresholds.
  This was shown in a 2025 study published in MDPI Applied Sciences, which concluded that strength work doesn’t just support form, it builds long-term performance capacity too.

Why Strength Training Matters for Long-Distance Runners.

Long-distance runners are great at building stamina, but endurance training alone isn’t always enough to keep you running strong, efficiently, and injury-free for the long haul. Strength training fills in the gaps that running alone may not cover.

Here’s why it really matters.

Boosts Running Economy.

Running economy is all about how efficiently you move, that is, how much energy your body uses to hold a steady pace.

Strength training helps you get more out of every stride by building the muscle strength and coordination needed to move with power and control. The result? You use less energy to run the same pace, especially when you’re tired. It leaves you with more petrol in the tank for the later sections of long-distance races like marathons.

Reduces Risk of Injury.

Running is repetitive. That’s part of what makes it accessible and uncomplicated, but it also puts a lot of stress on the same joints and muscles, again and again.

Strength training helps build up the muscles, tendons, and stabilisers that keep your body moving well under pressure. It also strengthens the areas that running tends to neglect, which means better muscular balance, fewer injuries, fewer niggles, and more consistent training.

Improves Muscular Balance & Stability.

It’s easy to think runners only need strong legs, but your whole body plays a role in how you move. Strong glutes, hips, and core muscles help you stay stable and aligned, especially on hills or uneven terrain. However, upper body strength matters too.

A balanced runner has the muscle to support good posture, controlled motion, and efficiency. Weak upper body muscles can lead to slouching and poor form from tiredness, especially late in a race. Strength training helps tie everything together so your body works as one strong, stable unit.

A balanced strength training routine helps condition those muscles that running alone won’t reach.

Enhances Fatigue Resistance Over Long Distances.

Ever felt your form beginning to collapse halfway through a long run or race? That’s fatigue talking, and strength training is one of the best tools to forestall this. It gives your muscles and joints the endurance to hold form and stay strong, even when you’re tired. That means less energy lost to sloppy form, and more left in the tank for the finish.

MINDFUL TIP: Use Strength Training to build Confidence. There’s something about feeling physically strong that translates to mental strength on the run. Hitting the gym or even a home session regularly helps reinforce your identity as an athlete, and builds the resilience you’ll need when the long runs get tough. How we think about ourselves matters.

Who Should Strength Train as a Long-Distance Runner, and Who Shouldn’t?

Strength training isn’t just ‘nice to have’, for many runners it can be a major game‑changer. For most people it’s especially useful, but there are some situations where it may be less helpful or need special caution.

Runners Who Gain The Most Benefit.

Most endurance athletes can benefit from strength training, but here are the long‑distance runners who tend to get the biggest wins from strength training:

• Older runners, especially women in peri menopause or menopause: As estrogen levels decline, muscle mass and strength reduce, bone density drops, and recovery slows.
  Strength training helps counteract those changes by preserving or rebuilding muscle, supporting bone health, improving metabolic rate, and maintaining strength and balance.  
• Runners recovering from injury or with recurring niggles: Those with residual weakness from an injury, muscular imbalances, or joint issues often find strength work helps reduce future injury risk, improve resilience, and allow more consistent training.
  Medical advice should always be sought before embarking on a strength training routine as a recovery strategy.
• Runners hitting performance plateaus: If your endurance volume/work is already high and progress in pace or efficiency has stalled, strength training often yields incremental gains, especially in running economy and late‑race fatigue resistance. Research points to improvements in how little energy you use at given speeds when you’ve added resistance work.
  But always make sure you don’t overdo your training load to the point of over-training, it’s the fastest way to fall into negative progress or even injury.
• Women wanting to support bone density: Particularly as women age, strength training (weight‑bearing/resistance) is one of the best tools for maintaining or increasing bone mineral density, helping reduce the risk of osteoporosis or stress fractures. For older women engaging in long-distance endurance workouts, this may be especially beneficial.
• Runners seeking longevity in the sport: If your goal is to keep running into your 50s, 60s, 70s, having a base of strength helps maintain mobility, reduce injury risk, help with posture and balance, and make running more sustainable long‑term.

As an older runner myself, doing at least one long-distance run per week, I strength-train twice a week (on off-running days) plus maintain a daily stretching routine, to help me stay strong, avoid injury, and assist with recovery. My goal has always been to remain in the sport well into old age, and strength training is one important strategy I use to remain fit and healthy, and I am still running marathons at 68 years of age.

Runners Who Should Be Cautious, Pause, or Modify Strength Training.

These are runners or scenarios where strength training might be less beneficial, or should be modified, avoided, or monitored closely:

• Young runners (adolescents, early teens): Their bodies are still growing. Strength work like light resistance, body weight, or plyometrics can be good for motor skills, bone health, robustness, and injury prevention. However, very heavy lifting or pushing loads too early can lead to overuse injuries or interfere with physiological growth if form and supervision are poor.
  Very long-distance running in this age group is relatively uncommon and should be approached with care, ideally under the guidance of a medical professional, to ensure it’s safe.
• When Women Might Need to Pause or Modify Strength Training: While strength training is highly beneficial for most women, there are times when it may need to be adjusted.
  During pregnancy or the postpartum period your doctor will advise if it’s safe to train, but the focus should shift to mobility, core stability, and overall support, ideally with professional guidance.
  Women dealing with severe fatigue, hormonal imbalances, or menstrual disruptions may also need to scale back and prioritise recovery.
  The goal is always to support your running and overall health, not to push through at the expense of well-being.
• Runners with limited recovery ability or overtraining risk: If someone is already fatigued from running, has poor sleep, high life stress, poor diet, and is pushing long distances; adding heavy strength work with insufficient recovery could backfire and result in more fatigue or risk of injury.
• During final race preparation or taper phases: In the lead‑up to big races, especially long-distances events like marathons or ultras, recovery is key. Just as you back off the distances you run, you should also reduce strength training, this assures you arrive at race day fully recovered and in peak condition.
• Runners with certain medical conditions or limitations: Runners with significant joint issues, recent surgery, osteoporosis, or other health conditions will need medical or physiotherapy clearance, and modified strength programs. The standard heavy strength workouts might not be safe without adaptation and medical guidance.
• Runners Recovering from Acute Injury or Surgery: Runners who are healing from a recent injury (stress fracture, tendon tear, etc.) or surgical repair. Strength training in these cases, especially heavy loading, may interfere with healing or aggravate the injury. Medical and/or physiotherapy clearance and a modified program should be obtained before performing these types of workouts.

The long run isn’t just a training session for many of us, it’s a way to connect with nature, build lasting endurance, experience the pure joy of movement, and, of course, the ‘me’ time. And while the considerations above can apply to any runner, they’re especially important for those of us who enjoy the long hit-outs.

What Are some Strength Exercises for Long-Distance Runners?

Search online for strength training advice, and you’ll be hit with thousands of exercises, routines, and opinions, some useful, but many just overwhelming, or not appropriate for the needs of a long-distance runner. I’ve tried a lot of them over the years, so in this section, I’m skipping the noise and sticking to what I know works.

These are the strength exercises I personally use as a long-distance runner, not to bulk up like a bodybuilder, but to build strength where it counts: stability, form, resilience, and muscle tone that supports endurance. I’ve put together a list of exercises that have proven to complement my running, helping me stay strong, hold form under fatigue, and keep me running year after year.

Weighted / Free‑Weight / Resistance Moves.

You can use free weights, as I typically do (barbells, kettlebells, dumbbells), or equipment at the gym, find what works best for you, or use a combination of both.

• Squats: Targets quads, glutes and core. Helps with power generation in each stride, uphill running, and stabilising knees/hips under load. I do these holding dumbbells in my hands for extra resistance, or you can use a squat rack at the gym.
• Deadlifts: Focuses on the posterior chain (hamstrings, glutes, lower back). Improves propulsion, posture, and helps reduce risk of lower‐back fatigue. Start with a lower weight on the barbell and progressively load.
• Step-Ups: Mimics the running motion and strengthens the glutes, hamstrings, and quads. Also improves knee stability and power on inclines. Use a step-up platform or stair step, holding dumbbells for extra resistance as your strength improves.
• Glute Bridges (and Hip Thrusts): Strengthens glutes and hips, which help with stabilisation and form. Good for driving force in running and protecting the lower back. Use a weight plate or dumbbell for these.

Progressively load your weights to allow your body to get used to the workload, and always prioritise good form to protect your back.

Upper body, for overall strength, and balance.

• Dumbbell/Barbell Curls: Watch your form with these, keeping your elbows close to your torso for maximum benefit, and avoid swinging.
• Triceps Extensions: Single arm or double arm with a kettlebell or dumbbell. A great partner exercise for the curls which work the biceps.

As I mentioned earlier, there are plenty of other exercises out there, and you might find some that work well for you. But remember, our goal here isn’t to bulk up, it’s to build strength where it counts, improve muscle tone, and support our running. It’s important to find what suits your body best and focus on the areas where you feel weakest or most imbalanced.

Body Weight Exercises Runners Can Do Anywhere.

Here are some exercises that use just your body weight or minimal equipment. They’re perfect for when you’re short on time, travelling, or don’t have access to a gym. You can do them at home, at work, or even outdoors. I use these in combination with weighted exercises in my strength routine.

• Lunges and Step‑ups: Walking or in place lunges, and step-ups, are especially helpful. These balance strength between legs, improves stability, mimics running motion when stepping up hills or onto curbs.
  I usually do these at the beginning of my workout after some dynamic stretching to warm up.
• Single-Leg Squats: Builds unilateral leg strength and balance, essential for running, which is a single-leg activity. Helps correct imbalances and improves control through each stride.
  You can do these from a seated position to begin with, and standing later as your leg strength grows.
• Calf Raises: Strengthens the calves and Achilles tendons, helping with push-off power and reducing the risk of common Achilles injuries or plantar fasciitis.
  Once again, use your step-up platform or a stair step, standing securely with the balls of your feet on the edge. This allows your heels to drop below the step, giving you a greater range of motion for a more effective stretch and strengthening movement.
• Planks (and Side Planks): Builds deep core strength, essential for posture, running form, and pelvic control.
• Bird-Dogs: A dynamic core stability exercise that also improves coordination and control through the hips and shoulders, which is key for maintaining smooth running form.
• Push-ups and Pull-ups: To build upper body strength, include push-ups in your routine, they’re simple but highly effective. If you have access to a sturdy bar, pull-ups are another excellent body weight exercise that challenges your back, shoulders, and arms.

You can structure your strength training with a mix of heavy and light days. On lighter days, body weight exercises are a great option, they can be less taxing but still effective. They’re also perfect for creating your own flexible routine that supports your running without overloading your body.

Other Strength-Training Considerations:

• Don’t ignore your Upper body strength: A strong back, chest, shoulders, and arms help maintain upright posture, improve breathing mechanics, supports efficient arm swing, and balances your overall physique.
• How often should I do Strength Work?: The key here is balance, we want to avoid overtraining. If you’re already running most days of the week, be mindful not to overdo your strength sessions.
  In my experience, two strength workouts per week is the sweet spot for runners. When possible, I like to schedule them on non-running days to give my body time to recover properly.
  I also recommend leaving at least one day between your strength training and your long run. This gives your body time to recover and ensures you’re fresh enough to get the most out of both sessions.
• What intensity or reps should I aim for? As we saw earlier, research suggests that runners typically benefit most from more weight with lower reps.
  Personally, I aim for a weight I can lift comfortably for up to 10 reps, focusing on good form rather than volume. For body weight exercises, I’ll sometimes go a bit higher with reps, depending on the movement and resistance level.
• Gym Training: Plenty of long-distance runners enjoy hitting the gym and often have their programs written by gym trainers. If that’s you, make sure you make your running goals clear from the start.
  Many standard gym programs are designed to build muscle size and often include cardio sessions, which you’re already getting from your runs. The more information you give your trainer about your run training load and goals, the better they can tailor a program that supports your long-distance running, not compete with it.

It’s important to understand that strength training for runners is very different from bodybuilding. While bodybuilders train to increase muscle size, runners need to focus on building strength without bulk.

The goal isn’t to create big muscles, but to build stronger, more resilient ones that support better running form, elasticity, efficiency, and injury prevention.

And unlike bodybuilding, which often involves split routines and frequent sessions, runners usually get the best results from just one to two focused strength sessions per week, timed around key running workouts.

TIP: Hills as strength training: In my coaching program, I use a structured Hill Training phase to build strength in my runners in a way that’s running‑specific. These hill workouts require the legs and glutes to work harder, improve single‑leg strength, posture, and joint loading in different conditions than flat running. This complements your body weight routine, and transfers well into better endurance and resilience in long‑distance running.

Timing for Recovery and Strength Growth.

Getting stronger doesn’t happen during the workout, it happens in the time after the workout, when your body adapts and rebuilds. That’s why timing matters just as much as the exercises themselves. Good strength training is only effective when it’s supported by proper recovery, smart scheduling, and a little tuning into how your body feels.

Rest Between Strength Sessions.

To avoid burnout, overtraining or interference with your running progress, it’s ideal to allow at least 48 hours between strength sessions. Your muscles (and nervous system) need that time to repair, rebuild, and then come back stronger.

Remember, strength training causes microscopic tears and breakdown in your muscle fibres, which is completely normal. However, it’s during rest and recovery that your body repairs and rebuilds those muscles, making them stronger than before. Without proper recovery, you miss out on the real gains.

For most runners, two strength sessions per week is ideal, spaced out through the week, so you’re not strength training back-to-back, or interfering with your long run day.

When to Avoid Strength Training.

There are certain times when it’s best to dial back or even skip strength training altogether:

• Race weeks: In the final one to two weeks before a race (the taper), your focus should shift to recovery, light running sessions, and staying fresh. Weight training can leave you sore or fatigued at the wrong time.
• Peak long-run weeks: In peak long-run marathon training sessions, your body will already be working overtime, and needs extra time to recover. Trying to add intense strength work on top of that can tip you into overtraining.

Fuelling After Strength Work.

Just like with your runs, nutrition is also an important consideration after your strength sessions. To help with recovery and muscle repair, aim to eat a mix of protein and natural whole foods—resisting highly processed, sugary junk foods. This helps your muscles repair, supports energy restoration, and helps reduce soreness.

Listen To Your Body.

As runners, we can be a bit too fixated on sticking to plans sometimes, often ignoring the important messaging from our bodies. Strength training, like running, is one area where it really pays to train by feel, not just the schedule. I call this feel-based training, and it’s all about tuning into how your body feels so you can optimise recovery, and maximise training gains.

If you’re feeling unusually sore, sluggish, heavy, or just plain tired, it’s likely a sign that your body needs more recovery time. Staying consistent matters, but so does knowing when to ease off and give your body and muscles the space to adapt and grow stronger.

For long-distance runners, this is especially important after your weekly long run, tune in to how you feel and schedule your strength-training accordingly.

Strength is built through challenge and rest. Lean into both.

TIP: Take a Full Rest Day After Your Long Run. If you’re training most days of the week, whether it’s running, strength work, or a mix, it’s a smart move to schedule a full rest day after your weekly long run. Long runs put a lot of stress on your body, and proper recovery is vital. Giving yourself that complete day off helps you absorb the training, reduce injury risk, and come back stronger. That said, a rest day doesn’t have to mean total inactivity. If you enjoy movement, consider something light and restorative, like a casual walk, an easy bike ride, or a gentle swim. Think of it as active recovery, not training.

What are Some Common Strength Training Mistakes to Avoid?

Strength training can be incredibly rewarding for runners, as we have seen, but like anything, there are mistakes to avoid. Getting it wrong doesn’t just limit the benefits, it can also lead to injury or burnout.

Here are some of the most common mistakes long-distance runners should avoid:

Lifting Too Heavy, Too Soon.

It’s tempting to chase progress by loading up the bar early, but strength gains and muscle adaption takes time. Jumping into heavy weights without a solid foundation can lead to poor form, injury, and avoidable setbacks. Start with manageable loads, focus on correct technique, and let strength build progressively.

If you are completely new to strength-training, try starting with some body-weight exercises and introduce weights later as you gain strength and tone.

It’s a long game, just like running.

Poor Form Under Fatigue.

When you’re tired, especially late in a session, it’s easy for form to break down. But that’s when training benefit evaporates and injuries tend to happen. Always prioritise quality over quantity. If you can’t maintain good posture and control through the whole set, it’s a sign to reduce the weight or reps.

Whereas a bodybuilder may complete each set to complete failure, this is not the focus of strength training for long-distance runners.

Strength Training Too Close to Key Runs.

Doing heavy strength work right before a long run, or an intense anaerobic session, can compromise performance and recovery. Ideally, schedule your harder strength sessions away from your most important runs.

Ignoring Recovery Needs.

This is a big one, and that’s why I have mentioned so many times throughout this post, it’s that important. Strength training only works when you give your body the time and resources to recover. That means spacing out sessions, fuelling properly, sleeping well, and listening to how your body feels. More is not always better, especially when it starts eating into your running performance.

Not Protecting Your Back.

Your lower back takes a lot of load, both in running and especially in strength training. It’s vital to protect it by using proper form, especially with exercises like deadlifts, squats, and any movement that involves bending or lifting.

Always engage your core, keep a neutral spine, and avoid rounding through the lower back when under load. Start with lighter weights until your technique is solid, and don’t be afraid to ask for guidance if you’re unsure.

When I first started running, I used to get intense lower back pain after every run. But over time, by focusing on proper form and carefully building strength through weight training, I’ve been able to strengthen my back significantly. These days, even after long runs and marathons, I no longer have that sort of pain.

A strong back supports everything you do, but a sore or injured back can hold you back for weeks.

TIP: Choose the Right Shoes for Strength Training. Just like you carefully choose your running shoes, it’s worth thinking about what you wear for strength training too. Many running shoes, especially highly stacked or cushioned ones, are designed for forward motion and shock absorption, not so much stability. The extra softness and running geometry built into these shoes, can make you feel wobbly under load and force your body to compensate, which may stress your lower back and joints. For lifting, consider flatter, more stable shoes (or even going barefoot for some movements) to keep your base solid and your form strong. The same goes for the surface you are weight training on, choose a flat firm area for stability.

Final Thoughts on Strength Training and Distance Running.

Strength training isn’t just something runners should probably do—it’s something we should do if we want to keep progressing, protect against injury, and smash out our long runs with resilience and confidence.

Whether you’re training for a marathon or simply enjoy the experience of regular long runs, adding strength work to your routine can offer so many benefits, not just to our running performance, but everday life in general.

To recap: strength training is not just a ‘nice to have’—it’s a performance enhancer. It supports your running, improves form, builds resilience, and helps you hold strong when fatigue sets in.

By being mindful about how and when you train, choosing the right exercises, scheduling recovery, and listening to your body, your setting yourself up for enjoyable and sustainable long distance running for many years to come. It’s not about doing more for the sake of it, but about doing what works for you.

Run Strong

Steve

FAQ’s: Should Long-Distance Runners Strength Train?

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This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

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